This article will provide you with what I think is fascinating information of how to get more out of your fitness strength training, with less total effort.

It does not involve “something for nothing” claims about how you can lift cute, pink dumbbells and transform your body. People and magazines who tell you that you can, are lying to you, plain and simple.

Static Contraction, developed by Pete Sisco, is about lifting a heavy weight for a very brief time (5 seconds), to stimulate your muscles to grow. After waiting for that growth to take place, you will be able to return to the gym and lift slightly more weight for 5 seconds. This method is simply repeated until you have transformed your body to the state you wish to maintain.

As simple as this concept is, invariably there are many questions that arise and this article will address those questions.

For those of you completely new to Static Contraction training, I’ll provide some experiments you can try in any gym in the world without having to buy anything from me. For those of you who are already training with Static Contraction I’ll provide answers to the common questions that arise.

Pete has the modest goal of getting every person in the world to try Static Contraction training once, to see if ultra-efficient strength training is right for him or her. So if you find this information helpful and effective, we'd appreciate it if you would forward this article to a friend.

Avoiding Bad Advice

Have you ever heard stories about super-human strength demonstrated by people in life-and-death situations? The woman who lifts the wheel of a car off her child? The guy who drags himself five miles out of the wilderness, with two broken legs? These stories are true. The human body and mind are capable of amazing feats of strength and endurance.

But, do you think for a second that any of those people could perform those all-out performances every Monday, Wednesday and Friday for a year? Of course not. Ultra high intensity effort is so demanding on the body, that it can take weeks, or even months to recover from what the human body is capable of doing.

So why does virtually every strength training article say to train three days a week? To claim that the body is capable of ever-increasing high intensity effort, on a fixed schedule of three days a week is absolutely ridiculous! It's my personal pick as the single greatest proof that conventional strength training is not even slightly scientific and that the reigning “experts” do not employ independent thought or critical analysis...they just parrot the same stuff they've always heard. Most of them have loved to exercise all their lives and the concept of being more efficient – and performing fewer workouts – never even occurs to them.

If you doubt what Pete is saying and you want to test that theory, we don't mind you digging yourself into a metabolic hole, from which it might take a few weeks to crawl out...try this fixed schedule: suppose your 10-rep max in the bench press is 200 lbs.

Monday 10 x 200
Wednesday 10 x 210
Friday 10 x 220
Monday 10 x 230
Wednesday 10 x 240
Friday 10 x 250
...and so on.

The more experienced weightlifters reading this article are probably already smiling. They know that by the second Wednesday, you likely won't even get the weight off the pins, let alone do 10 reps with it. In fact, you probably won't even get your old max weight, from Day, One off the pins. Keep going and soon you won't want to go to the gym anymore and you'll have low energy you'll catch a cold or the flu...sound familiar?

There are a few simple keys to creating an effective, sustainable strength and muscle-building program. In future articles, I’ll show you those keys to success and how to test everything I’m saying in your gym.

Remember to always train with your brain. This article is an extract from Pete Sisco's Train Smart package.

Train Smart  is absolutely loaded with new, useful information you can apply in your very next workout. You spend hundreds of dollars to join a gym or to buy your own equipment. You probably spend hundreds on healthy food or nutritional supplements to prepare your body for building new muscle…but you can not make consistent, productive muscle gains without a proper training method. Why subject yourself to the wear and tear of workouts week after week and month after month with little or no improvement? Why perform even one more unproductive workout? Don’t throw away another dollar driving to the gym to do a useless workout or gulping down a supplement that can’t help you if you haven’t stimulated muscle growth in the first place. Find out more about this revolutionary training method, by clicking here, or copy this link into your browser:

Just see some of the reviews Pete has received:

Probably the Smartest Person I've Ever Learned From
I've been reading your book and I've listened to your Static Contraction seminar and I have to say you’re probably the smartest person I've ever learned from about weightlifting. I just want to thank you for the time and effort you have put into your work. I've been using the Static Contraction for only two workouts and I can already see results. I can’t stop reading [your e-book], it's just utterly brilliant. Thank you for educating me, Pete. Mike D.

The Best Discovery for Me
People tell me that you have to do lots of reps to get results. So when I mention to them that I'm lifting one heavy weight for 5 seconds then not lifting it again for a week, they look as if I'm speaking Cantonese. They just don't understand it and are so set in believing the 3 sets of 12 myth. So this has been the best discovery for me to gain weight and lift more and feel fantastic after the workout. Thanks Pete. Damien H.

Extraordinary Results
This is wonderful! I have gained both enormous strength and built much bigger muscles. I have trained with this Train Smart program now for 10 weeks and I have gain extraordinary results in just one workout per week. And I'm still getting stronger every time. This is amazing! It gives me the body I want in the time I can afford spending in the gym. Thanks Pete. Sebastian W.

Skeptic Does Reps With 349.5 lbs
I'm a huge skeptic of any weight lifting program that makes bold claims. I'm 46 years old and have lifted for years with not very good results, and now my body suffers from so many injuries it makes it even harder to gain any size or strength. I have tried many programs only to be disappointed. I started with just the bench press to see if your system really worked. I have shoulder issues and cannot do a full range bench press. I started very light until I felt confident in how my shoulder would take the load. I must say even I'm impressed. 45 days ago I struggled to unrack 175 lbs and could only do partials with 135 lbs. today I did four reps (10 seconds each) of 349.5 lbs, and did four sets of five reps partials with 201lbs. I'm telling everyone who will listen. Don S.

Jack Goes From 150 to 440
Your system works like a charm! Great stuff! I started with 150lb and now I’m at 440lb going to 450lb this weekend. Jack Y.

74-year-old Sees Size and Strength Gains
First I am 74 years old and started the program in February. I took measurements at that time and have since added 10 kg in (body) weight, plus 6.0 cm on Chest 3.5 cm on biceps and 1.5 cm on calf muscles. Ivan H.

Why Not Lift a Pencil 20 Meters?
Your methods are genius. I don't do any full range exercises any more to get stronger. I don't feel the need. I think the people who don't get the results you say are possible have a belief system of following the crowd. On my last session I was deadlifting about 422 lbs, I weigh 144 lbs, and this guy came up and said that I was better of doing full range motion, so I asked him what he could deadlift in the full range, he said about 222lbs, So I said that if increasing the range and decreasing the weight would make you stronger then if he deadlifted a pencil 20 meters it would make him stronger? He laughed and said don’t be stupid. Solomon

Max Increased 90% and 10-Rep Max Increased 30%
I purchased your e-book about a year ago, and was a little skeptical. However after trying your work out for about 10 weeks, I gained 5 pounds of muscle, increased my max weight by as much as 90%, and increased my 10 rep weight by about 30%. Really this methodology is revolutionary, and I thank you for saying the obvious principles, many of which, would be arrived at by any freethinking person. Jeremy M.

You Are The King
Pete, I could write pages and pages on the breakthroughs and outstanding accomplishments that you’ve made and I could go on and on, however, let me just sum it all up to save both you and me the bother. LOL. YOU ARE THE KING. Mike C.

Biceps Curls Go From 30 lbs to 85 lbs and Build 19" Arms on 54-year-old
Here is one for you. I used the Static Contraction method for my biceps. I was hammer curling 30 pounds 15 reps. After doing a 10 week static bicep work out I picked up a pair of 70-pound dumbbells and hammer curled them 15 reps! Just recently I picked up a pair of 85-pound dumbbells just to show up some young guys at the gym and hammer curled them 2 reps each! You should have seen the jaws drop. My biceps are 19" and harder than steel when flexed. I am 6'4", weigh 260 and am 54 years old. Mark R.

In Awe of the Small Guy
It’s amazing to see this kind of results for only one month of doing Static Contraction. Other guys at my gym were in awe seeing me do this kind of exercise with my small physique. Ralph E.

Maxed Out the Leg Press
Dude, let me tell ya, you're a real outside the box thinker. Wow I can't believe the change. In two weeks I grew a lot of muscle all over my body and am lifting incredibly huge amounts of weight. I am already trying to figure out how I can add more iron to the leg press as I have reached the max it can hold. Most of all I can go to all the people who told me I was crazy when I explain how this works and say "look you dumb ass it works. Ha ha ha". More than just that, you have set an example and forced me to question other aspects of life. To seek out other ways in all subjects. Thanks Pete. Bret D.

Results Simply Amazing
Compared to full range etc the workouts were really easy and yet the results are simply amazing. Seeing the poundages increase each workout is very motivating I'm going to carry on with this training method. Well done Pete for progressing our world further than anyone in the last 30 odd years. Keep up the good work. Ian S.

The Gains Are Unbelievable
HI, I am astonished at the results of your workout. I have trained off and on since I was a teenager, now I am 36 yrs. old. I would stop from time to time due to hurting myself in my weakest range. This all makes so much sense!! I am done harming myself, trying to improve myself. A double-edged sword!! Thanks so much for stopping this seemingly never ending cycle!! And the gains are unbelievable! THANKS! BJ M.
Can Now Lift a Car
I can now say that I can lift a car thanks to your training method. Static Contraction Training gives me a natural high and just knowing I'm going to get a new record every time gets me psyched for my next workouts. I just can't wait to see what my next lifts are going to be.  I'm so excited I can't thank you enough. I love your training and I love how you do the science not just guesswork like most people out there. Keep up the good work. Thanks again. Stevie D.

Pete Sisco has developed a better way to lift weights and build muscle. It's been proven to work by many, many thousands of people. Now you should try it too. See more here.

Clinton Robson is a South African Personal Trainer and fitness fanatic and is a qualified Personal Trainer. He has completed a contract to run the gyms on cruise ships. He has done a special higher level course and qualified as an Exercise Specialist, or Conditioning Coach. He manages a local gym, assisting clients with training plans. He has been working out regularly, since 1996. He writes articles on many fitness topics, such as training, bodybuilding, working out, losing fat, toning the muscles, nutrition, supplements and more. Visit his blog at Fitness And Fatness, by clicking here, or by copying this link: